Complete Blood Test List to Optimize your Health and Wellness

Complete Blood Test List to Optimize Your Health and Wellness

Print this list and bring it to your physician after reading through it. This guide is designed to help you and your healthcare provider communicate better and work together to optimize your health.

When it comes to your health, knowledge is power. The following 1,361 words might be one of the most valuable pieces of content you’ll read this year. My hope is that this information empowers you to take a proactive approach to your wellness.

If you’ve been following me for a while, you already know how strongly I advocate for the importance of regular blood work. Personally, I get mine done 2-3 times a year, depending on my training phase, nutrition plan, and overall goals. Why? Because our internal systems are deeply connected to our energy levels, sleep quality, mental health, weight management, and even our ability to live a long, healthy life.

Life is dynamic, and the way you feel today might not be the way you feel tomorrow. Stress, dietary changes, and aging all influence your body’s systems, making regular blood work an essential tool for staying on top of your health.

Table of contents

Why Blood Work & Tests Matter

The phrase, “It’s not a problem until it’s a problem,” resonates deeply with many of us. Often, we wait until symptoms arise before seeking help. However, subtle changes in your blood work can serve as early warning signs, giving you the opportunity to address potential issues before they become significant.

By understanding your baseline and regularly monitoring key markers, you can adopt a proactive approach to your health, rather than reacting to problems when they appear. Think of blood work as a map—it provides the data you need to navigate your health journey effectively.

Live Longer and a Life Filled with Wellness

My Mission for You

My goal has always been to help you live the healthiest, longest, and most fulfilling life possible. This post is just one step in that journey. To maximize its impact, I encourage you to share it with others, take notes, and use it as a conversation starter with your physician.

For convenience, I’m considering creating a downloadable PDF version of this list to make it easier for you to reference during appointments.

Maximize Communication With Your Doctor

Getting Started: Communicating with Your Doctor

  1. Review This List Prior
    Prior to contacting your Dr and making an appointment to be seen. You being familiar with each test, its value and role in your health with command the Dr’s attention at the same time help you understand and ask further questions when speaking to your Dr.

  2. Request the Full Panel:
    When you approach your doctor, let them know you’re looking to establish a comprehensive baseline. If they suggest you don’t need certain tests, ask for an explanation and take notes for your records.

  3. Weigh the Costs:
    Some tests might not be covered by insurance. Use this information to plan your next visit and determine which tests are most valuable for your current health goals.

  4. Take Notes:
    Document your conversation with your doctor, including their feedback on each test. This will help you track your progress and build a clear understanding of your health over time.

Disclaimer & Transparency

A Disclaimer

I am not a licensed healthcare professional – nor do I imply to be one. I am a guy that wants you to live the life you want. I’ve managed my blood work extensively over the years and have learned the importance of consistency, tracking, and understanding the data. Blood work is one tool among many in my approach to health, alongside habits, nutrition, and exercise.

That said, always consult with licensed professionals—ideally those who specialize in patients with similar demographics, lifestyles, and goals as you. I personally have three professionals review my blood work annually to ensure a well-rounded perspective.

Optimizing Your Blood Work Results

How to Optimize Your Blood Work Results

  • Get Results Ahead of Time:
    Before your appointment, review your blood work and research any outlier numbers. Write down specific questions you want your healthcare provider to address.

  • Allocate Enough Time:
    During your appointment, ensure you have at least 30 minutes to discuss your results in detail. Push for clarity on all markers, not just the ones flagged as “concerning.”

  • Seek Multiple Opinions:
    Having multiple professionals review your results allows for a more comprehensive understanding. Consistencies, inconsistencies, and potential solutions will be easier to identify.

Blood Test Request Breakdown

20 Essential Blood Tests to Check Every Year

 

1. Full Blood Count (FBC)

Purpose: Evaluates red and white blood cells and platelets.
Reveals: Anemia, infections, and overall blood health.
Importance: Helps identify conditions like iron deficiency, immune issues, or blood disorders early on.
 
2. Lipid Profile with LDL/HDL Ratio
Purpose: Measures cholesterol and triglycerides levels.
Reveals: Risk of heart disease, stroke, and other cardiovascular conditions.
Importance: Helps you monitor and manage cholesterol levels to prevent heart-related complications. Heart Health
 
3. HbA1c (Glycated Hemoglobin)
Purpose: Assesses average blood sugar levels over the past 2-3 months.
Reveals: Diabetes or prediabetes.
Importance: Essential for early detection and management of diabetes, a major risk factor for heart and metabolic diseases.
 
4. Thyroid Function Tests (TFTs)
Purpose: Checks TSH, T3, and T4 hormones.
Reveals: Hypothyroidism, hyperthyroidism, or other thyroid dysfunctions.
Importance: Thyroid health impacts metabolism, energy levels, and overall hormonal balance.
 
5. Liver Function Tests (LFTs)
Purpose: Analyzes liver enzymes, bilirubin, and proteins.
Reveals: Liver damage, infections, fatty liver disease, or issues with bile production.
Importance: The liver plays a crucial role in detoxifying the body and processing nutrients.
 
6. Comprehensive Metabolic Panel (CMP-14)
Purpose: Assesses glucose, electrolytes, kidney function, and liver enzymes.
Reveals: Issues with metabolic health, liver, or kidney function.
Importance: Provides a broad overview of your body’s chemical balance.
– this test covers a lot and can be overlap on others, ask which other tests on this are included in this test.
 
7. Vitamin D
Purpose: Measures levels of this essential nutrient.
Reveals: Deficiency linked to bone health issues, immune dysfunction, and mood disorders.
Importance: Vital for bone strength, immune health, and mood regulation.
 
8. B12 and Folate
Purpose: Measures levels of these critical vitamins.
Reveals: Deficiency causing fatigue, nerve damage, or anemia.
Importance: Necessary for nerve health, red blood cell production, and DNA synthesis.
 
9. Iron Profile (Ferritin & Iron)
Purpose: Examines iron levels in the blood.
Reveals: Iron deficiency, anemia, or overload.
Importance: Iron is essential for oxygen transport in the blood and energy production.
 
10. Inflammatory Markers (CRP & ESR)
Purpose: Detects inflammation in the body.
Reveals: Chronic inflammation, autoimmune conditions, or infections.
Importance: Chronic inflammation is a precursor to many diseases, including heart disease and cancer.
 
11. C-Reactive Protein (CRP)
Purpose: A specific test for inflammation.
Reveals: Risk of heart disease, infection, or chronic inflammatory conditions.
Importance: High levels are associated with increased cardiovascular risk.
 
12. Cardiac Estradiol
Purpose: Measures levels of estradiol, a form of estrogen.
Reveals: Hormonal imbalances affecting heart health, especially in women.
Importance: Estradiol can impact vascular health and heart disease risk.
 
13. Apolipoprotein B (ApoB)
Purpose: Evaluates ApoB, a component of LDL cholesterol.
Reveals: Advanced cardiovascular risk assessment.
Importance: ApoB levels are a more precise predictor of heart disease than LDL alone.
 
14. Prolactin
Purpose: Measures levels of this hormone produced by the pituitary gland.
Reveals: Hormonal imbalances related to reproductive health, thyroid function, or pituitary issues.
Importance: Elevated levels can signal underlying disorders.
 
15. DHEA-Sulfate
Purpose: Assesses adrenal gland function by measuring DHEA-S, a precursor to sex hormones.
Reveals: Adrenal fatigue, stress levels, or hormonal imbalances.
Importance: Balances energy, stress, and hormone health.
 
16. TSH (Thyroid-Stimulating Hormone)
Purpose: Assesses thyroid function specifically through TSH levels.
Reveals: Hypothyroidism or hyperthyroidism.
Importance: Regulates metabolism and energy levels.
 
17. IGF-1 (Insulin-like Growth Factor 1)
Purpose: Measures levels of IGF-1, a hormone linked to growth and metabolism.
Reveals: Growth hormone activity, potential pituitary dysfunction, or aging-related changes.
Importance: Helps assess metabolism, muscle health, and overall growth hormone function.
 
18. Hormonal Testing (Testosterone, Estrogen, Progesterone)
Purpose: Evaluates reproductive hormones.
Reveals: Hormonal imbalances affecting mood, metabolism, fertility, or aging.
Importance: Key for addressing symptoms of hormonal imbalance like fatigue, weight gain, or low libido.
 
19. Cortisol (Adrenal Function)
Purpose: Measures the stress hormone cortisol.
Reveals: Adrenal gland dysfunction or chronic stress levels.
Importance: Chronic stress can lead to burnout, immune suppression, and hormonal imbalance.
– to me the DUTCH Cortisol Test is the Gold standard. – most other cortisol have been found as not as nearly reliable. BUT DCT does take a bit of time to get results.
 
20. Cancer Markers (PSA, CA125, Alpha-Fetoprotein)
Purpose: Detects specific markers related to cancers.
Reveals: PSA (prostate cancer), CA125 (ovarian cancer), alpha-fetoprotein (liver cancer).
Importance: Early detection can significantly improve treatment outcomes for cancer.
 
Edit: honorable mention get your  MAGNESIUM levels checked as many people are deficient – GO OUTSIDE
 
2025 will be a year of WELLNESS – living well for you.
 
You are going to marketing to, to live with optimization and vitality. There will be many ways and tools to do that. I strongly suggest you add in self assessments(and accepting them) bloodwork, habit and pattern building, staying away from hacks and trends. You have a full year in 2025 not 21, 30, 60, 90 days to look, feel and live well.
 

Blood Work is a Tool Not the Solution

Final Thoughts

Blood work is not just about numbers; it’s about creating a roadmap for your health. While this list is comprehensive, it’s just a starting point. Tailor it to your specific needs and goals, and don’t hesitate to seek guidance from professionals who understand your unique lifestyle.

Your health is your responsibility, but it’s also a collaborative effort with your healthcare team. Advocate for yourself, stay informed, and commit to the habits and systems that will keep you feeling your best.

If this post resonates with you, share it with others who could benefit. Let’s work together to make proactive health a standard practice, not an exception.

Remember: This blog is meant for informational purposes only. Always consult with a licensed professional before making any changes to your health routine.

Prioritizing Your Health

Questions in my head this morning about prioritizing your health.

Do you think your health is important or do you feel because you are not sick you are ok?

Is the idea of repairing your health with a quick simple plan?

Do you think fixing a health-related issue is going to Doctor?

When should you address your health issues?  Before or after they cause problems?

Do you think being healthy is difficult? Causes you too much stress?

Do you worry about being cool or trendy over prioritizing your health is not cool or trendy?

If being healthy is a priority what would have to change, what would it take for you to be healthy? What would you have to do?

What is YOUR definition of being healthy and fit?

This is how my brain works in the morning and all day. I guess that is why I live the way I do and focused on my business, my income, and helping others around health. I ask myself these questions, I wonder how others would answer them, and I wonder how I can help others with their answers.

Get healthy people
Stay healthy people.

No one can do it for you. You have to do it.  The key to prioritizing your health is all about finding solutions!

I share more of my thoughts on this topic on my podcast.  Check out my podcast titled “Making the Idea of Becoming Healthy Stick and Stay!

Apple Podcast

Spotify Podcast

 

Small Deposits Daily Leads to Monumental Progress

momentum
Small deposits in your health pension can pay monumental dividends to live a long life. 
What were your first thoughts when you read that? Stick with me while I share my thoughts on this statement.
I find one of the hardest things people struggle a healthy life is cost.
It costs time, effort, opportunities, money, emotions, etc. I watch far too many people not willing to pay that cost of health and would rather pay with the mental weight of battling internal pain.
I get it, there is a price to pay.  As we contemplate our health’s value in pain, there are people using that time actually to work on their health.
No system is perfect.
No product is the best, but if you don’t start, you have no ability to gain momentum, progress, and evolve.
Small deposits in your health pension can pay monumental dividends to live a long life, and it must be done daily!
Don’t get caught saying “I wish I would have”
If you are ready to start making those steps toward momentum, progress, and evolving, connect with me here
Check out my podcast titled The Free vs a Cost Conversation in Wellness Today.

No Guilt Peanut Butter Chocolate Chip Cookies

No-Guilt-Peanut-Butter-Chocolate-Chip-Cookies-1

Between the dark chocolate and the all-natural peanut butter, your taste buds or people you share these with will ever know these are made with a healthy twist

Ingredients

  • Nonstick cooking spray
  • 2 cups cooked quinoa
  • ½ cup all-natural peanut butter
  • 5 Tbsp. pure maple syrup
  • 1 dash sea salt (or Himalayan Salt)
  • 1 tsp. pure vanilla extract
  • 1 large egg
  • ⅔ cup dark chocolate chips

Instructions

  1. Preheat oven to 350° F.
  2. Lightly coat two large baking sheets with spray. Set aside.
  3. Combine quinoa, peanut butter, maple syrup, salt, extract, and egg in a large bowl; mix well.
  4. Fold in chocolate chips; gently mix until blended.
  5. Drop by rounded Tbsp. onto prepared baking sheets.
  6. Bake for 18 to 22 minutes, or until set.
  7. Allow to cool for 5 minutes on baking sheets; remove from sheets and cool completely on a wire rack (or on parchment paper).

Cranberry Bars

Cranberry-Bliss-Bars

Need a great holiday treat to share with others or a breakfast for a holiday morning?  Check out these bars that have the right balance of sweet and deliciousness all wrapped into one bar!

Ingredients

  • ⅔ cup dry rolled oats
  • ½ cup unsweetened shredded coconut
  • ½ cup all-natural smooth almond butter
  • ¼ cup honey
  • ¼ cup chopped pecans
  • 1½ tsp. pumpkin pie spice
  • 1½ scoops Vanilla Whey Shakeology
  • ⅓ cup unsweetened dried cranberries

Instructions

  1. Line an 8 x 8-inch pan with plastic wrap (or aluminum foil). Set aside.
  2. Combine oats and coconut in food processor; pulse for 20 seconds.
  3. Add almond butter and honey; pulse until blended.
  4. Combine almond butter mixture, pecans, pumpkin pie spice, Shakeology, and cranberries in a large bowl; mix well with clean hands or a rubber spatula.
  5. Lightly press oat mixture into pan. Refrigerate for one hour, or until set.
  6. Cut into twelve bars (approx. 2½ x 2-inches).
  7. Serve immediately, or store in an airtight container in the refrigerator for up to five days.

Shakeology Nutty No-Bake Cookies

Shakeology-Nutty-No-Bake-Cookies

Who says holiday treats can’t be tasty and healthy?! These no-bake holiday cookies combine almond butter oats, and honey with Chocolate Shakeology.

Ingredients

  • 1 cup Chocolate Whey Shakeology powder
  • 1 cup all-natural almond butter
  • 1 tsp. pure almond extract
  • 1 cup dry quick-cooking rolled oats
  • ½ cup honey

Instructions

  1. Combine almond butter, extract, oats, honey, and Shakeology in a medium bowl; mix well with a spatula or clean hands.
  2. Roll mixture into 24 balls, each about 1 inch in size.
  3. Flatten each slightly so that it is shaped like a traditional cookie.
  4. Refrigerate for at least one hour before serving.
  5. Serve immediately, or store in an airtight container in the refrigerator for up to five days.

Shakeology 3-Day Cleanse

Shakeology 3-Day Cleanse

Thanksgiving is right around the corner! The day you appreciate and are grateful for your family and friends. This does not involve portion control. Portion control is not a factor in the next few days either because you are blessed with more time with leftovers!

The downside is how you feel like afterwards, an actual stuffed turkey! 

In order to help you, I have a 3 Day Shakeology Cleanse that is perfect to get rid of the post Thanksgiving bloat!

To order your 3 Day Shakeology Cleanse  or inquire about Shakeology flavor, email me here

 


The Results & What to Expect

Positive results

  • Weight loss
  • Reduced belly bloat
  • Renewed energy
  • Breakthrough plateau, boost metabolism

Potential negatives to be aware of

  • Headaches/light headedness
  • Lack of energy
  • Hunger
  • No weight loss – measure inches instead

How to modify

  • If light-headed, ease up on exercise or add small snacks (e.g., 5 almonds or ½ banana)
  • You may substitute or add in a PROTIEN shake as snack: I recommend Plant Protein (Rice or Pea)


Things to be Aware of

Potential negative experiences

  • Already discussed

Medical/legal points to be aware of

  • Never promise specific results
  • Remember, everyone’s body is different and will have different reactions
  • Listen to your body!
  • If you have an adverse reaction, they should stop
  • If you have any questions or concerns or unique medical conditions, you should always consult their doctor


FAQ

How many calories per day? Is that too little?

  • 800-1100 calories per day – you can add calories to fit your size and level

How often can I do the cleanse?

  • Ideally you should do it once per quarter (every 3 months)
  • ▪As the seasons change
  • ▪Before starting a new workout program
  • ▪When you feel you need help breaking through a plateau

Should/Can I still do my workouts during the cleanse?

  • Depends on the individual
  • You’ll have less energy than normal so maybe during a recovery weak
  • Try not to do in the middle of P90x or Insanity

Can I do a 1-day or a 2-day cleanse instead of 3-days?

  • Yes! Some people will see results with 1 or 2 days
  • Wouldn’t recommend going more than 3 days at a time

Should/Can I take other supplements during the Cleanse?

  • (Omega-3, etc.): not necessary but won’t harm either.


The Basics Are As Follows 

 3 SHAKEOLOGY Shakes a day
2 Cups of Green Tea a Day
1 piece of fruit a day
1 salad for dinner 

Only white grilled protein in salad (Chicken or Fish is best)

NO:
DAIRY, or EXTRA SUGARS & ADDITIVES for maximum results
Only Low Fat Dressings.


3 Day Meal Plan

You will REPEAT the following meals listed below all 3 Days

1 cup of green tea
*I use Triple Leaf Detox Tea

 

BREAKFAST:
1 scoop of Shakeology: 140 calories
½ cup of fruit (60-90 calories)-optional
add ice
8-10 oz of water

SNACK (85 calories)
1 piece of fruit
*Great options are apples, pears, oranges, bananas, mango, etc

LUNCH:
1 scoop of Shakeology: 140 calories
Add ice
8-10 oz of water

1 cup of green tea

SNACK: (either snack here or after dinner one or the other)
1 scoop of Shakeology: 140 calories
1 Tbsp Flax Seed Powder.
1 Tbsp Chia Seed Powder
Add ice
8-10 oz of water 

DINNER: (340 calories)
2 cups Salad Greens
Grilled white fish or poultry
1 Tbsp Dressing

SNACK:(either snack here or after dinner one or the other)
1 scoop of Shakeology: 140 calories
1 Tbsp Flax Seed Powder
1 Tbsp Chia Seed Powder
Add ice
8-10 oz of water

 

IMPORTANT NOTES: 

You may substitute or add in a PROTIEN shake as snack 

I recommend Plant Protein (Rice or Pea) 

Nuts can be used throughout the day as a snack 

Don’t forget, to order your 3 Day Shakeology Cleanse  or inquire about Shakeology flavor, email me here

 

Sweet Potato Salad

Sweet Potato Salad

Sweet Potatoes are one of those staples that can be made in so many ways.  One of those ways is to add it to your salad.  Warm sweet potatoes give the salad a crunch along with the combo of green apples and pumpkin seeds.  This salad is a great fall dish you can add anytime of the day!  

Note:  Avoid over cooking your sweet potatoes by cooking them at 450 for about 30 to 35 minutes.  Its best to test them by piercing the sweet potato with a fork.  

Ingredients

  • 1 Tbsp. extra-virgin olive oil
  • 1½ tsp. red wine vinegar
  • 1 tsp. fresh lemon juice
  • ½ tsp. raw honey (or pure maple syrup)
  • 1 dash Himalayan salt (or sea salt)
  • 1 tsp. chopped fresh herbs (like basil, oregano or parsley) (to taste; optional)
  • 1 medium baked sweet potato, peeled and cut into ½-inch cubes
  • 1 medium green apple, diced
  • ½ medium red bell pepper, diced
  • 1 stalk green onion, finely sliced
  • 2 Tbsp. fresh cilantro, finely chopped
  • 4 cups fresh arugula
  • 2 Tbsp. pumpkin seed kernels, toasted (or chopped raw walnuts)
  •  

Instructions

  1. Combine oil, vinegar, lemon juice, honey, salt, and herbs (if desired) in a medium bowl; whisk to blend.  Set aside.

  2. Combine sweet potato, apple, bell pepper, onion, and cilantro in a large bowl; mix well.

  3. Drizzle dressing over sweet potato mixture; toss gently to blend.

  4. Place even amounts of arugula on two serving plates; top each with sweet potato mixture and sprinkle with pumpkin seeds.

Grilled Chicken with Honey Apples 

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On nights where you want something with a sweet and savory taste but healthy, this is a great dish the whole family will enjoy.

This grilled chicken dish is topped with honey and sautéed apples.

 Prep Time 15 mins
 Cook Time 20 mins
 Total Time 35 mins
4 Servings

Ingredients

  • ¼ cup white wine (or low-sodium chicken broth)
  • 1 Tbsp. Dijon mustard
  • 2 tsp. raw honey
  • 1 dash sea salt
  • 1 Tbsp. + 1 tsp. olive oil, divided use
  • 4 (4 oz.) raw chicken breasts, boneless, skinless
  • 4 small apples, peeled, cored, thinly sliced
  • ½ medium onion, thinly sliced

Instructions

  1. Preheat grill or broiler.

  2. Combine wine, mustard, honey, and salt in a small bowl; whisk to blend. Set aside.

  3. Brush chicken breasts evenly with 1 tsp. olive oil.

  4. Grill or broil chicken for 5 minutes on each side or until chicken is no longer pink in the middle and juices run clear. Set aside.

  5. While chicken is cooking, heat remaining 3 tsp. oil in medium nonstick skillet over medium heat.

  6. Add apples, onion, and wine mixture; cook, stirring frequently, for 8 to 10 minutes, or until apples are tender and liquid thickens slightly to sauce consistency.

  7. Serve apples over chicken.

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Spicy Butternut Squash Soup

Spicy Butternut Squash Soup

School is in session and the cooler weather is starting to roll in.  This is a great recipe to make in bulk for lunches or quick dinner options!

 

Ingredients

  • 2 tbsp olive oil
  • 3 medium onions, chopped
  • 4 garlic cloves, finely chopped
  • 1 medium butternut squash, peeled + seeded, cut into 1-inch pieces
  • 5½ cups low-sodium organic vegetable broth
  • 1 tsp crushed red pepper flakes
  • 3 fresh thyme sprigs, leaves removed and chopped, stem discarded (divided use)
  • 6 tsp reduced-fat (2%) plain yogurt 

 

Instructions

  1. Heat oil in a large saucepan over medium-high heat.
  2. Add onions; cook, stirring frequently, for 8-10 minutes or until the onion is translucent.
  3. Add garlic and cook, stirring frequently, for 1 minute.
  4. Add squash, broth, and red pepper flakes; bring to a boil. Reduce the heat and gently boil, covered, for 25-30 minutes or until squash is soft. Remove from heat.
  5. Place soup in a blender or food processor in 4 or more batches, as necessary; cover with lid and kitchen towel. Blend until smooth.
  6. Return soup to saucepan over medium heat. Add 1 tsp thyme and cook, stirring constantly, until soup is hot.
  7. Season with salt and pepper if desired.
  8. Ladle soup into 6 serving bowls. Garnish each with 1 tsp yogurt and sprinkle all bowls with remaining 2 tsp of thyme.

 

Makes 6 servings.

Portion Fix Containers: 3 Green, 1 tsp.

2B Mindset Plate It: A great FFC as part of lunch